Weighted Push-up with Feet on Swiss Ball
Muscle Groups: Chest, Shoulders
Weighted Push-up with Feet on Swiss Ball focuses on Chest, Shoulders, with Abs, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Push-up with Feet on Swiss Ball with proper form and technique.
- 1
Start in a push-up position with your hands on the floor, slightly wider than shoulder-width apart.
- 2
Place your shins or the tops of your feet on a Swiss ball, keeping your body in a straight line from head to heels.
- 3
Have a partner carefully place a weight plate on your upper back, just below your neck.
- 4
Engage your core and glutes to maintain a rigid plank position.
- 5
Lower your chest towards the floor by bending your elbows, keeping them tucked slightly towards your body.
- 6
Continue lowering until your chest is just above the floor or you feel a good stretch in your chest.
- 7
Push through your hands to extend your elbows and lift your body back to the starting position.
- 8
Maintain a straight body line throughout the movement, preventing your hips from sagging or rising.
Secondary Muscles
While Weighted Push-up with Feet on Swiss Ball primarily targets Chest, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Push-up with Feet on Swiss Ball, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Push-up with Feet on Swiss Ball, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
